Overview
- Michael Breus labeled the 5 a.m. regimen one of the dumbest ideas and cautioned that night owls who try it may quickly become self-destructive and depressed.
- Chronotype estimates place roughly 55–65% of people as intermediate “bears,” with only about 15–20% true early “larks,” indicating a fixed 5 a.m. alarm fits only a minority.
- Research cited by outlets associates chronic sleep loss and circadian misalignment with increased risks for heart disease, metabolic problems, weakened immunity, depression and possibly dementia.
- Former American Academy of Sleep Medicine president Doug Kirsch said early wakeups on weekdays followed by sleeping in on weekends can produce social jetlag–like effects.
- Guidance from specialists includes keeping consistent sleep and wake times, getting morning light, limiting caffeine late in the day, avoiding late-evening alcohol and favoring earlier exercise.